大流行期间如何对抗体重增加(不包括饮食和运动)

大流行期间如何对抗体重增加(不包括饮食和运动)

Quarantine life is challenging, to say the least, and all of us are struggling mentally, emotionally and physically.

隔离生活是具有挑战性的，退一步说，我们所有人都在精神上、情感上和身体上挣扎。

But health experts strongly recommend you do your best to prevent excess weight gain during this historic and scary time.

但健康专家强烈建议，在这个历史性的可怕时刻，你要尽最大努力防止体重增加。

Dr. David Buchin, director of bariatric surgery at Huntington Hospital, is seeing that a large percentage of the patients battling Covid-19 in the medical center's intensive care unit are obese.

亨廷顿医院肥胖症外科主任大卫·布钦博士发现，在医疗中心的重症监护室里，与Covid-19抗争的病人中，有很大一部分是肥胖患者。

Patients who are obese are especially challenging to care for, he said. In addition, a recent study found that in patients under the age of 60. obesity doubled the risk of Covid-19 hospitalization.

他说，肥胖患者的护理尤其具有挑战性。此外，最近的一项研究发现，在60岁以下的患者中，肥胖使Covid-19住院的风险增加了一倍。

I'm not suggesting starting a strict diet or intense exercise program while sheltering in place, but there are some simple things you can do to prevent weight gain and protect yourself not only from Covid-19-related complications, but also from diseases such as diabetes and heart disease.

我并不建议在宅家期间开始严格的饮食或剧烈运动计划，但你可以做一些简单的事情来防止体重增加，保护自己不仅不受与Covid-19相关的并发症的影响，也不受糖尿病和心脏病等疾病的影响。

Shop smart

睿智购物

Consume fresh products first and then move on to frozen and canned. Rinse canned vegetables to reduce sodium, and be sure to consume fresh or frozen fruit daily as the vitamin C content of canned fruits and vegetables, which is important for immunity health, is lower than fresh or frozen.

先吃新鲜食品，然后再吃冷冻食品和罐装食品。清洗罐装蔬菜以减少钠，并确保每天食用新鲜或冷冻水果，罐装水果和蔬菜的维生素C含量低于新鲜或冷冻水果，而维生素C对免疫健康很重要。

Watermelon and berries go on sale in the summer because they're in season and thus very plentiful. That's also when they taste the best, so you can make amazing desserts without the need for a ton of added sugar.

西瓜和草莓在夏天上市，因为它们是应季的，所以非常丰富。这也是他们味道最好的时候，这样你就可以做出美味的甜点，而不需要添加大量的糖。

Manage stress

管理压力

During this global crisis it's even more important than ever to find ways to conquer stress and manage anxiety.

在这场全球危机中，找到战胜压力和控制焦虑的方法比以往任何时候都更重要。

I know, it isn't easy. Balancing homeschooling, financial challenges, social isolation and illness is stressful, but stress can contribute to poor eating choices and increase fat deep in your belly (underneath the muscle) that can contribute to heart disease and diabetes even more than the pinchable fat that lies directly underneath your skin.

我知道，这不容易。平衡家庭教育、经济挑战、社会隔离和疾病都会带来压力，但压力会导致不良的饮食选择，并增加腹部深处(肌肉下方)的脂肪，这些脂肪会导致心脏病和糖尿病，甚至比皮肤正下方的可捏脂肪还要多。

Practice mindfulness, meaning doing your best trying to live in the present versus worrying too much about the future. That's the advice from Joanne Koegl, a licensed marriage and family therapist who tells clients to take time out of their day to focus on simple things such as the warmth of the sun, the beauty of a flower, the taste of a bite of chocolate or the laugh of a child.

练习正念，意思是尽力活在当下，而不是过分担心未来。这是乔安妮·科格尔的建议，她是一位有执照的婚姻和家庭治疗师，她告诉客户要抽出时间专注于一些简单的事情，如温暖的阳光、美丽的花朵、巧克力的味道或孩子的笑声。

Sleep right

正确地睡眠

Both excess sleep and inadequate sleep have been linked to weight gain, increased appetite and worsening blood sugar control, so try your best not to completely abandon your sleep schedule by staying up late, sleeping until noon or staying up all night watching television.

过度睡眠和睡眠不足都会使体重增加、食欲增加和血糖控制恶化，所以尽量不要熬夜、睡到中午或整夜看电视而完全放弃你的睡眠时间表。

Try to stay on a relatively normal sleep schedule, experts recommend. This is much easier to do if you follow basic sleep principles including avoiding excess alcohol before bed, keeping your room as dark as possible and at about 65 degrees Fahrenheit and exercising regularly. And turn off the news (and put down your phones) in the hours before bed.

专家建议，尽量保持一个相对正常的睡眠时间表。如果你遵循基本的睡眠原则，包括睡前避免过量饮酒，保持房间尽可能黑暗，保持温度在65华氏度(约18.3摄氏度)，并定期锻炼，这就容易多了。睡前几个小时关掉新闻(放下手机)。

Move more

多运动

Spending so much time at home has another unforeseen consequence. You are burning far fewer calories going about your daily life than you were pre-quarantine, regardless of whether you exercise daily.

花这么多时间在家里还有一个意想不到的后果。无论你是否每天锻炼，你在日常生活中消耗的热量都比隔离前少得多。

If you don't have a fitness device, set a timer on your phone or even your microwave to remind you to get up every hour and walk around the house, up and down the stairs a few times or just do some stretching in place before sitting down again.

如果你没有健身器材，可以在手机甚至微波炉上设置一个计时器，提醒你每隔一小时就起来，在房子周围走动，上下几次楼梯，或者只是在原地做些伸展运动，然后再坐下。